Blog - Part 14

How Yoga and Pilates Help Body Alignment

Exclusive Guest Blog Post, “How Yoga and Pilates Help Body Alignment,” By Kristin McGee I discovered yoga and Pilates when I first moved to New York City in the early 1990s. I was always an active child growing up in Idaho, playing tennis, skiing, hiking, and dancing, but it wasn’t until I started practicing yoga and Pilates that I connected to my body in an entirely new way. Whether we are active or sedentary, chances are we aren’t fully aware of how we are using our body. From office workers to pro athletes, I’ve had all sorts of clients come to me with aches and pains due to misalignment. Yoga and Pilates are made up of mind-body movements, which means that every part of us is fully involved in the practice. It’s impossible to perform either activity without being fully aware and focused. In other aspects of our lives, we are often doing things without being 100 percent present. A professional skier may be aware of the race he’s competing in, but he may not be thinking about how he’s squatting, or whether he’s using both sides of his body evenly while whizzing through the gates. An office worker sitting

October 9, 2013

Cheerleading Injuries

Can you guess what sport causes the most injuries in young women? The answer may surprise you: it’s cheerleading, specifically the competitive side of the sport — which has accounted for more than 70 percent of catastrophic injuries in women’s college sports over the past 20 years. According to the Orthopedics Institute at Children’s Hospital Colorado, the most common cheerleading injuries in young women are: Strains and sprains of the neck, lower back, knee, and wrist Back injuries, including pain and stress fractures to the vertebra Concussions and other head injuries Cheerleading, though considered a competitive sport by colleges and schools all over the country, is not recognized by the NCAA and does not have enforced safety regulations. Several groups have emerged over the years to regulate the sport and provide guidance to cheerleaders, coaches, parents, and schools, including the American Association of Cheerleading Coaches and Administrators and the National Council for Spirit Safety and Education. Interestingly, cheerleading injuries tend to be even more severe than other sports injuries. It’s important to take safety precautions, starting by training with a certified coach: Enforce supervision at all times during stunt routines Perform resistance exercises to gain strength in the lower back, stomach

October 1, 2013

How to Prevent Osteoporosis

How to Prevent Osteoporosis: Osteoporosis is a common condition, especially in Caucasian women over age 50, in which bones become fragile and can break. What happens is the bone loses density, meaning calcium and mineral levels are lower than normal, weakening the bone. This disease is quite common in elderly people. While there are no symptoms as it develops, osteoporosis can have significant effects on the spine if the vertebra start to break. The most common fractures as a result of osteoporosis are of the wrist, shoulder, hip and spine; people with osteoporosis most often break bones in the upper (thoracic) spine. One of the most serious injuries is a vertebral collapse, also known as a compression fracture, which is extremely painful. These types of fractures can also change the shape of the vertebra, leading to a hunched posture (“kyphosis”). You can protect your spine by moving properly during the day, according to the National Osteoporosis Foundation. With severe osteoporosis, people should avoid the following: Bending forward at the waist Reaching over to open a window Twisting and bending at the torso to an extreme Carrying heavy packages Bending forward when coughing and sneezing Reach for objects on a high

September 24, 2013

Back to School: Possible Back Pain Due to Heavy Backpacks

It’s that time of the year again! The start of September marks both the end of the summer season and the beginning of the school year for young adults and children. The first thing on the back-to-school supply list: the backpack! According to the American Occupational Therapy Association, over 79 million students in the US use a backpack daily. And each new grade means more books and heavier bags. Backpack safety is an important issue all parents should take into account as their children embark on another school year. Photo Credit: WellCommons.com, http://wellcommons.com/groups/hy-vee/2011/aug/3/back-to-school-backpack-safety-check/ The back is made up of some of the strongest muscles in the body, but carrying more weight than it can handle may lead to chronic back pain . However, backpack misuse can be prevented! Below are some tips for parents and caregivers to keep their children safe from back pain: Backpacks should weigh no more than 15 to 20 percent of the child’s bodyweight (Source: American Academy of Orthopaedic Surgeons) The backpack should never hang more than 4 inches below the waistline; the bottom of the pack should rest in the lower back curve Try and purchase a backpack with compartments and distribute items so the

September 17, 2013

US Open Tennis Injuries

I have a lot of patients who play professional and amateur tennis, and in my personal time, I enjoy playing and watching matches with friends and family. The US Open Tennis Championships are in full swing and athletes from all over the world have come to Flushing Meadows, Queens to participate in one of the sport’s biggest competitions. Unfortunately, some of the tennis stars have had to withdraw due to injury. Slated to be the No. 3 seed, Maria Sharapova released a statement on her official site on August 21 announcing that she is withdrawing from the US Open due to right shoulder bursitis. Photo Credit: Huffington Post, http://www.huffingtonpost.com/2013/08/21/maria-sharapova-withdraws_n_3792767.html Though Roger Federer is no longer in the match, he was in headlines just a few weeks ago for experiencing continued back problems. Victoria Azarenka has also been tending to knee and ankle injuries as well. I often see sports-related injuries in my patients; they range in severity. The most common back injuries in tennis are: Acute Low Back sprains and strains Stress fracture of the lower back (common in younger players) Facet impingement Herniated disk or degenerative disk disease Injuries can develop over time or immediately.

September 10, 2013

Tiger Woods’ Back Pain

Tiger Woods was in his final round at The Barclays, undoubtedly within distance of the lead, when he dropped in pain to the green. The moment of gripping pain followed his second shot on the par-5 13th, and onlookers wondered if he would even be able to finish the back nine. The pro-golfer gingerly finished The Barclays, resulting in a tie for second place. Whether Tiger could have forced a play-off without his lowerback pain (LBP) is a question unknown, but he will not risk further injury by playing a previously scheduled philanthropic golf event before the second round of the FedEx Cup playoff tournament. What caught my attention is that Woods deemed traveling and sleeping in soft hotel beds as the culprit of his back spasms, versus playing the sport for years professionally. It is true that you may be able to prevent back pain by investing in a medium-firm mattress, as illustrated by a Spanish study in The Lancet. However, one of the most common golf injuries is low back pain, typically due to muscle strains and sprains, or disk related injury. This is because the rotational twisting force during the golf swing can put excess strain on

September 3, 2013

Dr. McCance Introduction

This is the first introductory video in an upcoming series that discusses spine health and the implications of various injuries and treatments, including surgery. Here, I discuss my background, residency and current position within the field of surgery. Thank you for watching, and to see the full series and stay updated on the latest health tips, please follow my practice on Facebook: www.facebook.com/McCanceMD

August 28, 2013

Football Helmet Safety

There is a warning label on the Riddell sports website, the nation’s largest manufacturer of football helmets, and official supplier to the NFL that reads; No helmet can prevent serious head or neck injuries a player might receive while participating in football. Do not use this helmet to butt, ram or spear an opposing player. This is in violation of the football rules and such use can result in severe head or neck injuries, paralysis and death to you and possible injury to an opponent. There is no sugar coating here. Football is a contact sport, and the number of serious injuries is alarmingly high. In the 1990’s, almost five times as many football players were sent to hospitals for neck injuries when compared to soccer and ice hockey players combined. In fact, only 6 of 32 NFL teams are entering the 2013-2014 season with no injuries to report. This number is simply astounding. The Riddell warning goes on to elaborate that symptoms may include things like loss of memory, loss of consciousness, and dizziness. Despite the warning, NFL players continue to step onto the field wearing one of their helmets, because they are simply the best option. At the same time

August 21, 2013

Text Neck and Other Pain from Digital Devices

You may be familiar with the term “Tennis Elbow,” but have you ever heard of ailments like “Blackberry Thumb” or “Text Neck”? Digital devices no doubt improve our ability to communicate and pass information, but there are also some negative effects to be wary of. Text Neck, as it is commonly referred to, is one of the most recent tech-related maladies to gain notoriety. It refers to the headaches, arm, shoulder, and neck pains that occur when one spends too much time in the common posture for using cell phones, tablets and e-readers. To show just how prevalent this term is becoming, an initial Google search for Text Neck yielded about 123 million results, whereas only hours later, the number increased to about 126 million results! In addition to headaches and joint pain, people may also experience extreme fatigue and muscle spasms as a result of improper posture while using these devices. Physicians across the nation are seeing these effects manifest in people who are much younger than one might expect a person suffering from joint or neck pain to be. Scott Bautch, a spokesperson for the American Chiropractic Association, notes that “by age 14 approximately 7% of teens are having daily symptoms of back pain,

August 13, 2013

How to Strengthen Your Back with Pilates

How to Strengthen Your Back with Pilates: Pilates is one of the best exercises around for improving back pain and posture. Firstly, the exercises strongly emphasize a focus on spinal and pelvic alignment. Additionally, they target core muscles in the body that can work together to alleviate back pain and provide strength to effectively create a “brace” for preventing future back pain. The essential components of Pilates are concentration, control, centering of the body, efficiency of movement, precision, and breathing. It’s pretty easy to see how, if done properly, all of these can come together to have a positive impact for your spinal health. Here are a few specific exercises to strengthen your back with Pilates: Swimming (strength) The swimming exercise is great for strengthening your back, gluteus and shoulders at any level of proficiency. Lie face down with your arms and legs extended as far out as possible. Pull your belly button in so it is not pressing against the floor; this will help prepare your core muscles. Lift your right arm, left leg and head at the same time and hold for two, twelve second intervals. Repeat with the left arm and right leg. Complete four repetitions on each

July 30, 2013

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